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sampleDietResponse.json
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sampleDietResponse.json
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{
"dietPlan": {
"dailyIntake": {
"totalCalories": 2140,
"macros": { "protein": "150g", "carbs": "250g", "fat": "60g" }
},
"meals": [
{
"mealNumber": 1,
"mealType": "Breakfast",
"totalCalories": 550,
"instructions": "1. Toast the whole grain bread. 2. Cook the turkey bacon in a skillet over medium heat until crispy, then set aside on a paper towel. 3. Cook the egg whites in the same skillet, stirring frequently, until fully cooked. 4. Assemble the sandwich by layering the turkey bacon, cooked egg whites, and avocado slices on the toasted bread. 5. Serve with mixed berries on the side.",
"ingredients": [
{
"food": "Whole grain bread",
"quantity": "2 slices",
"calories": 140,
"macros": { "protein": "6g", "carbs": "24g", "fat": "2g" }
},
{
"food": "Turkey bacon",
"quantity": "4 slices",
"calories": 120,
"macros": { "protein": "12g", "carbs": "0g", "fat": "9g" }
},
{
"food": "Egg whites",
"quantity": "150g",
"calories": 80,
"macros": { "protein": "18g", "carbs": "2g", "fat": "0g" }
},
{
"food": "Avocado",
"quantity": "1/4",
"calories": 80,
"macros": { "protein": "1g", "carbs": "4g", "fat": "7g" }
},
{
"food": "Mixed berries",
"quantity": "1 cup",
"calories": 130,
"macros": { "protein": "2g", "carbs": "31g", "fat": "1g" }
}
]
},
{
"mealNumber": 2,
"mealType": "Lunch",
"totalCalories": 690,
"instructions": "1. Preheat the grill to medium-high heat. 2. Season chicken breasts with olive oil, salt, and pepper, then grill for about 6 minutes per side, or until fully cooked through. 3. Slice the chicken and serve over the mixed salad greens, topped with cherry tomatoes, diced cucumber, quinoa, and feta cheese. Drizzle with balsamic vinaigrette and serve.",
"ingredients": [
{
"food": "Chicken breast",
"quantity": "200g",
"calories": 330,
"macros": { "protein": "62g", "carbs": "0g", "fat": "7g" }
},
{
"food": "Olive oil",
"quantity": "1 tbsp",
"calories": 120,
"macros": { "protein": "0g", "carbs": "0g", "fat": "14g" }
},
{
"food": "Mixed salad greens",
"quantity": "2 cups",
"calories": 20,
"macros": { "protein": "2g", "carbs": "4g", "fat": "0g" }
},
{
"food": "Cherry tomatoes",
"quantity": "1/2 cup",
"calories": 15,
"macros": { "protein": "1g", "carbs": "3g", "fat": "0g" }
},
{
"food": "Cucumber",
"quantity": "1/2",
"calories": 8,
"macros": { "protein": "0g", "carbs": "2g", "fat": "0g" }
},
{
"food": "Quinoa",
"quantity": "1/2 cup (cooked)",
"calories": 111,
"macros": { "protein": "4g", "carbs": "19.5g", "fat": "1.8g" }
},
{
"food": "Feta cheese",
"quantity": "30g",
"calories": "86",
"macros": { "protein": "6g", "carbs": "1g", "fat": "6.8g" }
}
]
},
{
"mealNumber": 3,
"mealType": "Dinner",
"totalCalories": 450,
"instructions": "1. Preheat the oven to 375°F (190°C). 2. Place the tilapia fillets on a baking tray lined with parchment paper, and coat with a mix of lemon juice and garlic. Season with salt and pepper. 3. Bake for 12-15 minutes or until the fish flakes easily with a fork. 4. Serve with a side of sweet potato fries and steamed broccoli.",
"ingredients": [
{
"food": "Tilapia fillets",
"quantity": "200g",
"calories": 200,
"macros": { "protein": "42g", "carbs": "0g", "fat": "2g" }
},
{
"food": "Lemon juice",
"quantity": "1 tbsp",
"calories": 4,
"macros": { "protein": "0g", "carbs": "1g", "fat": "0g" }
},
{
"food": "Garlic",
"quantity": "1 clove",
"calories": 4,
"macros": { "protein": "0g", "carbs": "1g", "fat": "0g" }
},
{
"food": "Sweet potato fries",
"quantity": "100g",
"calories": "115",
"macros": { "protein": "1g", "carbs": "26g", "fat": "0.5g" }
},
{
"food": "Steamed broccoli",
"quantity": "1 cup",
"calories": "55",
"macros": { "protein": "3.7g", "carbs": "11g", "fat": "0.6g" }
}
]
},
{
"mealNumber": 4,
"mealType": "Snack",
"totalCalories": 450,
"instructions": "1. Mix Greek yogurt with whey protein until well combined. 2. Top with almond butter and a sprinkle of chia seeds.",
"ingredients": [
{
"food": "Greek yogurt",
"quantity": "200g",
"calories": 130,
"macros": { "protein": "23g", "carbs": "10g", "fat": "4g" }
},
{
"food": "Whey protein powder",
"quantity": "30g",
"calories": 120,
"macros": { "protein": "24g", "carbs": "3g", "fat": "1g" }
},
{
"food": "Almond butter",
"quantity": "2 tbsp",
"calories": 180,
"macros": { "protein": "6g", "carbs": "6g", "fat": "16g" }
},
{
"food": "Chia seeds",
"quantity": "1 tsp",
"calories": 20,
"macros": { "protein": "1g", "carbs": "2g", "fat": "1.5g" }
}
]
},
{
"mealNumber": 5,
"mealType": "Snack",
"totalCalories": 0,
"instructions": "Custom meal to meet remaining macros if needed.",
"ingredients": []
}
]
}
}